Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)


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Protein rich rajma and chick peas tossed with roasted capsicum and Indian spices to perfection. Generously loaded with protein, fibre and other important nutrients like calcium, iron, zinc and vitamin C, this salad is an all-in-one treat for healthy skin as well as strong bones, hair and teeth.

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Makes 6 servings
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Ingredients

1 1/2 cups soaked and boiled rajma (kidney beans)
1 1/2 cups soaked and boiled kabuli chana (white chick peas)
1 red capsicum
1/2 tsp oil for brushing
1/2 cup finely chopped onions
1/4 cup finely chopped coriander (dhania)
1 1/2 tbsp lemon juice
2 tsp finely chopped green chillies
1/2 tsp chilli powder
salt to taste

Method
  1. Pierce a fork through the capsicum, brush oil evenly over it and roast on a slow flame till it turns black in colour from all the sides.
  2. Immerse the capsicum in cold water, remove the burnt skin, stem and seeds and thinly slice it.
  3. Combine all the ingredients including the capsicum in a deep bowl and toss well.
  4. Serve chilled.
Nutrient values per serving
EnergyProteinCarbohydrateFatFibreIron
100 calories 5.5 gm 17.4 gm 0.9 gm. 7.1 gm 1.4 mg
RECIPE SOURCE : Healthy Soups and SaladsBuy this cookbook

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1 review received for Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
1 FAVOURABLE REVIEW

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 Reviewed By
Mruga DDecember 18, 2012

Very easy to make and filling....protein helps to build muscle mass!!

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Reviewed December 18, 2012by Mruga D

Very easy to make and filling....protein helps to build muscle mass!!

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